Moves/DB Goblet Reverse Lunge

DB Goblet Reverse Lunge

ID: 690

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Break at hips and knees simultaneously to initiate the descent.
  3. 3. Keep chest tall by driving elbows down on a goblet or front squat variation.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.